Scientists have been reporting on the health benefits of “sauna baths” since the 1950s, but the question today is: Why does sitting in a 180-degree room for 20 minutes several times a week have so many positive effects on the human body?
When you expose your body to heat, your heart rate and blood flow increase (in a good way), much like what happens during moderate exercise. This helps lower blood pressure and keeps your blood vessels functioning well. The increase in circulation also helps deliver oxygen and nutrients throughout your body, supporting overall physical and mental health.
In a recent study in Frontiers of Public Health, scientists wrote: “Traditional Finnish sauna has been used for thousands of years for leisure, relaxation, and wellness to reduce the stress of everyday life.” The interesting twist here is that while the sauna helps you relax, it also delivers your body a small dose of stress that is good for you! Small amounts of controlled stressors, known as hormesis, can trigger a protective response, improving cellular repair and other health benefits. According to the NIH, exposure to mild stress trains your cells to adapt and become more resilient. In other words, heat therapy helps your body handle stressors better in the long run by making it stronger and more prepared for future challenges
One of the main mechanisms activated by heat therapy is the production of Heat Shock Proteins (HSPs). When your body experiences elevated temperatures, HSPs protect proteins from damage, repair minor issues, and clear out proteins that are beyond repair. At the same time, heat therapy triggers autophagy, where old, damaged cells are broken down and recycled to make way for healthier ones. Sauna sessions increase blood cell production, helping you to fight off illness, boosting immunity and staving off inflammation. Depending on frequency, temperature and time of sessions, sauna use can also increase growth hormone levels by stimulating the pituitary gland.
Heat therapy may also be good for your brain. It helps increase the production of brain-derived neurotrophic factor (BDNF), which supports the growth and maintenance of your brain cells. Regular use of saunas has been linked to a lower risk of Alzheimer’s disease.
Saunas activate GLUT4 transporters, which help your body use sugar more efficiently and, therefore, can lower your blood sugar and improve insulin sensitivity. Sweating also helps your body get rid of heavy metals, BPA and other toxins.
What is the difference between traditional vs. infrared saunas? Infrared saunas work by using infrared light to heat your body directly rather than heating the air around you like traditional saunas do. The infrared light penetrates your skin and heats your tissues from within, allowing for lower air temperatures (typically between 120°F and 140°F, compared to traditional saunas that can reach 180°F or higher).
The direct heat creates a similar sweat response and activates many of the same physiological benefits, such as increased circulation, detoxification, and relaxation. So, whether you choose traditional or infrared, incorporating sauna into your health routine is a worthwhile investment.
